The next step is to turn your calorie target into macronutrient targets. A macronutrient is a nutrient your body needs in relatively large amounts to survive. The main ones are protein, carbohydrate, and fat.
There is a reason to turn your calorie target into macronutrient targets. Your macronutrient intake has a significant impact on your body composition. In other words, calories alone dictate how much weight you lose or gain.
Macronutrient intake largely determines whether you lose or gain fat or muscle. Eat the right amount of protein, carbs, and fat. This ensures that most of the weight you lose while “cutting” is from fat, not muscle. And as a corollary, you can also ensure that most of the weight gained during lean bulking comes from muscle. It is not from fat.
The exact number of calories you get from protein, carbs, and fat depends on your preferences and goals. However, here’s what is typically recommended.
PCF or Protein Carbohydrate Fat Ratio
While all intending weight loss essentially are put on high Protein Diet. Whether they will need a preferential Low Carbohydrate or Low-Fat Diet varies as per their genetic profiles. DNA fit diet tries to recommend the appropriate individualized PCF ratio after relevant gene study.
In case a DNA study is not available, the same may be approximated by a trial and error method. This involves observing the effects of both low-calorie low-fat and low-carb diets over different time spans on the participant.
